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    Published: Jan 14, 2021 · Modified: Jul 17, 2023 by Georgia Papas

    Vegan Spaghetti. The BEST low FODMAP Dinner

    Jump to Recipe Print Recipe
    Vegan Spaghetti Low FODMAP

    A delicious, 'meaty' Vegan Spaghetti recipe that is also low FODMAP! This is the perfect easy weeknight meal if you're vegan and trying to follow a low FODMAP diet. When we first looked at trying a low FODMAP diet, we thought it seemed almost impossible to achieve as Vegans. If this is you, then this Vegan Spaghetti will certainly change your mind! It is easy, vegan, tasty, AND low FODMAP!

    Vegan spaghetti ingredients
    Ingredients: Fresh basil, canned tomatoes, tomato paste, oyster mushrooms, brown lentils, oregano & balsamic vinegar

    Vegan Low FODMAP Planning 

    One of my favourite things to do with this Vegan Spaghetti is to make extra lentil sauce, and then make a Tomato Shepherds Pie the following night. Just add some mashed potato on top and you are done! You can check out my Tomato Shepherds Pie here. It is also low FODMAP. Combined with the Vegan Spaghetti one night, and Tomato Shepherds pie the next, proves that you can have quick, easy, vegan, & tasty meals whilst on a Vegan low FODMAP diet.

    Vegan Spaghetti
    Vegan Lentil Spaghetti

    Vegan Spaghetti Low FODMAP Ingredients

    Firstly, if you are following the low FODMAP diet then you should definitely download the App developed by Monash University. And secondly, do note that many ingredients in this recipe are high FODMAP if you don't carefully measure the quantities. This recipe is designed so that ⅓ of the sauce has the recommended maximum serving for each ingredient, as per the Monash App. Therefore, if you don't eat more than ⅓ of the sauce in one sitting, you are safely within the FODMAP limits. The limits as per the App at the point of writing this blog post are:

    • Brown Lentils: ½ cup per serving (lentil sauce has 1.5 cups)
    • Oyster Mushrooms: 1 cup / 75g (lentil sauce has 150g. I always add about 180g. This is because this is the whole packet where I buy them from, and realistically we would have about ¼ of the lentil sauce in one sitting)
    • Canned Tomato: 92g. This recipe called for 6-8 medium fresh tomatoes finely diced, or 2 cans of stewed / diced tomatoes. If you know Fructose is not an issue for you, then you may use canned tomatoes to save some time (I know I do!)
    • Tomato Paste: 28g / 2 tablespoons (this recipe uses 4 tbsps)
    Garlic infused oil, mushrooms, oregano & basil
    Vegan Spaghetti Lentil Sauce

    Recipe Tips

    Substitutions? As stated above, if you are not required to omit Fructose from your low FODMAP diet, you may used canned tomatoes. To keep this recipe low FODMAP, it is recommended to use only canned lentils, and to use specifically oyster mushrooms. 

    Use a food processor to chop the mushrooms
    Sauté the mushrooms until brown with the garlic infused oil

    Use a food processor for the mushrooms if you have one. This will create a 'meaty' like texture that would otherwise take a long time to achieve chopping with a knife alone. 

    Garlic Infused Oil

    Removing onion and garlic can be particularly tricky for someone following a low FODMAP diet. Especially for Vegans! But fear not, garlic infused oil is an excellent replacement, and its recommended safe for use on the Monash University App. Simply sauté the garlic in oil, removing the garlic from the oil before use. You can refer to my garlic infused oil recipe here

    Low FODMAP Vegan Parmesan 

    A delicious vegan parmesan substitute that is also low FODMAP? Easy! Simply blend together 1 part hemp hearts to 1 part nutritional yeast. Adding ½ to 1 teaspoon of salt as required. You can check out my low FODMAP Vegan Parmesan recipe here.  

    Garlic Infused Oil
    Vegan Low FODMAP Parmesan

    Vegan Spaghetti: Nutrition 

    Assuming that this lentil sauce serves 3 people, and that each person has 1 serving of pasta (60 grams dry / uncooked). Calories and macronutrients per serving are as follows:

    Lentil Spaghetti Sauce

    • Calories: 223
    • Protein: 12g
    • Carbs: 32g
    • Fat: 7.3g

    Pasta of Your Choice:

    • Calories: 226
    • Protein: 7g
    • Carbs: 45g
    • Fat: 2g

    Lentil Spaghetti Sauce + Pasta

    • Calories: 449
    • Protein: 19g
    • Carbs: 77g
    • Fat: 9.3g

    Vegan Spaghetti. Low FODMAP

    Georgia Papas
    A Vegan Spaghetti that is made with lentils, and is low FODMAP
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 15 minutes mins
    Course Dinner
    Cuisine Low FODMAP
    Servings 3 people
    Calories 449 kcal

    Ingredients
      

    • 1 can of brown lentils, drained and rinsed thoroughly approximately 1.5 cups drained or 400g can, 240g drained
    • 150 grams oyster mushrooms
    • 2 cans 6-8 medium tomatoes diced or 2 x can 14.5 Oz / 411g If Fructose has been ruled out as not a problem for you, then you may used canned tomatoes. To keep the recipe as true low FODMAP, use fresh tomatoes finely diced
    • 2 teaspoon balsamic vinegar
    • 1 teaspoon oregano
    • 1 handful of fresh basil 10 to 15 grams, roughly chopped
    • 4 tablespoon tomato paste
    • 2 tablespoon garlic infused oil for cooking
    • 240 grams pasta of your choice

    Instructions
     

    • Dice the oyster mushrooms into fine pieces. Use a food processor if you have one.
    • Heat a medium size pot and add the garlic infused oil, and diced mushrooms. Stir for 3 to 4 minutes or until mushrooms are brown
    • Add tomato paste, oregano and fresh basil. Stirring for another 2 minutes
    • Add lentils, canned tomatoes and vinegar. Bring the pot to simmer and then reduce heat. Allow the sauce to simmer on very low heat for approximately 10 minutes whilst cooking your pasta
    • Cook pasta as per packet instructions
    • Serve pasta & lentils sauce as desired. Add fresh basil leaves on top!
    • Sprinkle with Vegan Parmesan

    Notes

    Sprinkle on top with some Vegan Low FODMAP Parmesan Cheese. I ALWAYS times this recipe by two, and save ½ of the lentil sauce to make my Vegan Tomato Shepherds Pie (which is also low FODMAP), the following night. 

    Nutrition

    Calories: 449kcal
    Keyword Vegan Dinner, Vegan Spaghetti
    Tried this recipe?Let us know how it was!

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    About Georgia Papas

    Hey! I'm Georgia, the creator and author of Simple Green Soul. Choosing to follow a plant based lifestyle has positively impacted my life with both physical and mental changes and I feel compelled and inspired to help you also do the same!

    Reader Interactions

    Comments

    1. Elle says

      January 15, 2021 at 12:56 pm

      5 stars
      Simple, easy to follow and sooo nice 🙂

      Reply
      • Georgia says

        January 16, 2021 at 4:59 am

        Thanks Elle! Make sure to try the Shepherd Pie too 🙂

        Reply
    2. Caroline says

      September 18, 2022 at 12:14 am

      5 stars
      Super easy to make and absolutely delicious! I opted for the 8 fresh tomatoes but had to add some water so that it could soften the tomatoes and simmer nicely. Will definitely make this again (and again!). I also make the vegan parmesan to sprinkle on top. Super yummy 🙂 🙂

      Reply
      • Georgia Papas says

        September 25, 2022 at 1:32 am

        Hi Caroline, thank you for the lovely comment! I'm so glad you enjoyed the recipe. I totally agree about the parmesan. It's a small addition but makes all the difference 🙂 Happy cooking!

        Reply
    3. Maggie says

      May 02, 2023 at 6:06 am

      I was excited for this recipe, I need to eat low fodmap and vegan for my health. I was bummed to see this recipe uses both lentils and mushrooms, neither of which are low fodmap. I wish this recipe wasn't labeled low fodmap, it's inaccurate.

      Reply
      • Georgia Papas says

        June 12, 2023 at 6:11 am

        Hi Maggie,

        Yes for some this might not be suitable as I do use the maximum recommendations as per the Monash App. It really depends on the individual and I do highlight that I am doing this in the blog posts. The ingredients will become high FODMMAP if the quantities are not strictly followed.

        Reply

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